To look good in middle-aged clothes, train these muscles.

As we age, our backs tend to become hunched and stooped. A hunched back not only causes pain but also increases the risk of herniated discs, so prevention is crucial. Strengthening your back muscles can improve your posture, make your clothes look better, and improve your quality of life in many ways. Let's learn how to strengthen your back muscles.

 

◇Back muscles can easily become weak due to lack of use

 

To prevent a hunched back, you need to focus on your back muscles. Weak back muscles can lead to a hunched back and turtle neck. The less you exercise, the more likely your muscles are to weaken overall. Back muscles, in particular, are prone to weakening due to lack of use in daily life.

The representative back muscles are the erector spinae, trapezius, and latissimus dorsi. The erector spinae, which extends from the cervical spine to the pelvis, plays a significant role in the movement of the spine and the stability of soft tissues such as discs, ligaments, and tendons. The trapezius also deserves attention. It is heavily involved in the movement of the scapula and arms, and its attachment to the spine also plays a crucial role in spinal stability. The latissimus dorsi, a muscle in the mid-back, originates from the spine and lower back, loops under the armpits, and extends to the arms. The latissimus dorsi facilitates movements such as bringing the arms in and extending them backward.

 

People who sit at work often have tense back muscles for long periods of time. This, coupled with poor blood circulation, causes them to become damaged and wither. Initially, only muscle loss occurs, but over time, this can lead to a hunched back and turtle neck.

 

◇How to stimulate the trapezius, latissimus dorsi, and erector spinae muscles

 

To strengthen your back muscles, you need to stimulate them through simple movements on a regular basis.

1. To perform the trapezius exercise, hold a light wooden bar with both hands slightly narrower than shoulder width, lifting the bar so that your arms are nearly parallel to your shoulders. Do three sets of 20 reps per day.

 

2. To strengthen your latissimus dorsi, place your hands on the ends of a chair and squat down, then stand up. Do 3 sets of 20 reps per day.

 

3. Exercises to strengthen the erector spinae include lifting one arm and leg alternately while on all fours. The arm and leg should be aligned with the torso. Three sets of 20 repetitions per day are recommended. Another helpful exercise is lying face down on the floor, placing a pillow under your stomach, lifting your upper body, and holding for 2-3 seconds. Your back should be pain-free and avoid excessive bending. Three sets of 20 repetitions per day are recommended.

 

Meanwhile, protein intake is also important. The recommended daily protein intake for adults is 0.8-1g per kilogram of body weight. For a 60kg adult, this would equate to 60g of protein per day. If you've already lost significant muscle mass (sarcopenia), you should consume 1.2-1.5g per kilogram of body weight to improve muscle mass. A balanced intake of both animal and plant-based protein is ideal.

 

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At the levator scapulae orthopedic surgery department

Many people recommend it as good for turtle neck.

 

It seems like exercising one part of the body is more difficult.

I guess I'll have to try to imitate the picture.